We're starting the first week of periodization following Bompa and company's Serious Strength Training. It's supposed to be a low intensity week. So, Nancy and I did 60% of actual or estimated 1RMs for 4 sets of 12 reps. Next week, the medium week, we do some at 60 and some at 70%. The following high week, we hit 75% for 4 sets of 10 reps. That's going to be hard because 10 reps at 75% 1RM is pretty much hitting your 10 rep max.
Here's the workout we did today with my numbers recorded in this format weight/repsXsets:
- Bench press: 110/12X4
- Incline dumbbell flye: 30/12X4 (p
- Overhead dumbbell press: 35/12X4
- Incline side lateral: 12/10X3
- Dumbbell shrug: 40/12X4
- EZ Bar biceps preacher curl: 50/12X4
- Calf raises: 270/12X4
My initial impressions: It's sort of fun to be back on a system and to have a set of measurable goals. Arnold also seemed to enjoy it.
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